Faculty Wellness Exercise Routines

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Faculty WellnessExercise Routines

• Exercise Bands With
• Exercise Ball

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Exercise Routine with Bands Ball

• The following workout is an upper body strength
  training routine using a resistance band.
• For beginners, start with one set of 16
  repetitions of each exercise.
• For intermediate exercisers (those who have been
  lifting weights for up to three months), perform
  1-2 sets of 12-16 repetitions.
• For advanced exercisers (those who have been
  lifting weights for three or more months),
  perform 2-3 sets of 12-16 repetitions.
• Make sure you warm up for 5-10 minutes before
  beginning this routine and that you stretch each
  muscle group both between sets and after your
  workout.
• To progress, use thicker resistance bands.

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Disclaimer

• Check with your doctor before you begin any
  exercise program
• Warm up with some light cardio before this
  workout
• Do each exercise slowly and keep good form for
  each rep

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Chest Press

• Wrap the band around something stable behind you
  and hold handles in both hands, tubing running
  along the inside of the arms (under the armpits),
  palms facing each other. Squeeze chest and press
  arms out in front of you. Return to start and
  repeat.

5
Rear Deltoid Row

• Wrap band around stable object and sit (or stand)
  facing it, holding the handles with arms out in
  front, palms down. Pull the elbows back until
  level with torso, squeezing the shoulder blades
  and keeping arms parallel to ground.

6
One-Armed Lateral Raise

• Sit (or stand) with one end of tube under foot
  and the other end in one hand. Keeping elbow
  slightly bent and fixed, lift the arm out to
  side, to shoulder level.

7
Cross-Body Bicep

• Place left foot on band and hold the handle in
  right hand. Begin the move with palm facing in
  and bend the elbow, curling hand up towards the
  shoulder, going across the body.

8
Bent Over Row

• Center tube under feet and bend forward at the
  waist, back flat and abs in. Grab tube close to
  the feet and bend the elbows to pull the arms up
  to the torso, squeezing the back. You can also do
  a seated version (see picture to right) on a ball
  or chair.

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One-Armed Reverse Fly

• With front foot standing on one end of the band,
  hold other end in one hand and lean over, abs in,
  torso at 45 degrees. Keeping elbow slight bent
  and in fixed position, raise arm out to shoulder
  level, squeezing shoulder blades.

10
Overhead Press

• Place both feet on tube and grasp handles,
  bringing hands up just over shoulders with elbows
  bent and palms in. Press arms up over head and
  then lower.

11
Bicep Curl

• Place both feet on tube and grasp handles (the
  wider the feet, the harder the exercise). Bend
  the elbows and curl hands up towards shoulder.
  Lower and repeat.

12
Band Kickback

• Attach band to sturdy object in front of you in
  a split stance, bent at the waist with abs in.
  Hold handle in one hand, elbow bent. Straighten
  the arm, contracting the back of the arm.